Widen Up Wednesday

Sep 18, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

200m Run

5 Double Push-up Inchworms

10 Banded Low Ext. Rotations / side (with 0:02 pause each rep)

10 Scap Pull-ups

15 Push-ups

10 Wipers

20 Glute Bridges

Strength

Weighted Pull-ups (3-3-3-3-3)

All with pronated grip (double overhand)

15 minutes

In between sets, warm-up your Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP of:

1-2-3-4-5,…

Bench Press

Strict Pull-ups

*after each round, 100m Run

Rx: 155/85

Rx+: Bodyweight/0.8 x Bodyweight

Accessory Work

Metcon (No Measure)

4×25 Banded Face Pulls (1 min rests)

4×10-15 DB Lateral Raises (1 min rests)

10 PVC Passes